Panera 10 Vegetable Soup: The Core Nutrition Facts
For those seeking a light and healthy meal, the 10 Vegetable Soup from Panera was a go-to choice. According to Panera's official nutrition data, a bowl of the Ten Vegetable Soup was a remarkably low-calorie and nutritious option.
- Calories: 100 calories per bowl.
- Fat: Just 2 grams of total fat.
- Saturated Fat: 0 grams, making it a heart-healthy choice.
- Sodium: 1090 mg. While low in calories, the sodium content is significant and important to note for those watching their intake.
- Carbohydrates: 15 grams.
- Dietary Fiber: 4 grams, a good source for a single serving.
- Sugar: 6 grams of total sugars.
- Protein: 5 grams.
The Health Behind the Low Calorie Count
The reason for the soup's low-calorie profile is simple: its ingredient base. The soup is predominantly composed of vegetables, vegetable broth, and some brown rice. The combination of multiple vegetables provides a high volume of food with a low energy density. This means you feel full without consuming a large number of calories. The high fiber content from the vegetables and rice also contributes to a greater sense of satiety, helping to curb overeating.
Comparison of Panera Soups: 10 Vegetable Soup vs. Other Favorites
Understanding how the 10 Vegetable Soup compares to other menu items highlights just how light it was. Here is a comparison of calorie counts for a few Panera soup bowl options:
| Soup (Bowl) | Calories | Key Ingredients | Nutritional Notes |
|---|---|---|---|
| 10 Vegetable Soup | 100 | A variety of vegetables, brown rice, chickpeas, vegetable broth. | Very low calorie, high fiber, vegan-friendly. |
| Homestyle Chicken Noodle | 180 | Chicken, egg noodles, carrots, and celery. | Higher in calories due to chicken and noodles. |
| Bistro French Onion | 290 | Caramelized onions, sherry wine vinegar, and cheese. | Significantly higher calories and fat due to the melted cheese and broth base. |
| Broccoli Cheddar | 360 | Creamy broth, chopped broccoli, and shredded carrots. | One of Panera's higher-calorie soup options, high in fat and sodium. |
| Creamy Tomato | 370 | Cream, vine-ripened tomatoes, basil. | High in calories and fat due to the cream base. |
| Hearty Fireside Chili | 410 | Beef, black beans, onions, and spices. | Higher calories and protein from the beef and beans. |
How Add-Ons Impact Your Meal
Choosing the 10 Vegetable Soup was just the first step toward a healthy meal. What you pair with it drastically alters the total calorie count. For instance:
- The Bread Bowl: Ordering any soup in a bread bowl can dramatically increase the calories. A single bread bowl at Panera contains 730 calories, pushing the total for a 10 Vegetable Soup and bread bowl combo to 830 calories.
- Side of French Baguette: Even with a free side, the calories add up. A French baguette has around 180 calories, bringing the soup and bread total to 280 calories.
- Salad: A side salad is a great option for a more balanced meal. Many of Panera's salads are also low-calorie when dressing is used in moderation.
The Retirement of a Healthy Staple
As some dedicated fans discovered, the 10 Vegetable Soup was retired from the Panera menu in 2020. The decision was a disappointment for many who relied on it as a quick, healthy, and plant-based option. Its popularity, however, has led to the proliferation of copycat recipes online, allowing people to recreate the beloved soup at home and maintain control over the ingredients and sodium levels. Many of these copycat recipes emphasize fresh vegetables and flavorful spices like cumin and basil.
Conclusion
While a bowl of Panera's 10 Vegetable Soup was a low-calorie, high-fiber, and delicious choice at just 100 calories, it is no longer available on the menu. Its legacy as a healthy option lives on through countless online copycat recipes. Understanding its nutritional profile and comparing it to other, more indulgent soups on the menu reminds consumers of the importance of checking calorie and sodium content, especially when pairing a soup with sides like bread bowls. Making informed choices is key to maintaining a balanced diet, whether at Panera or recreating their recipes at home.
Making Your Own Healthier Version at Home
Even with the original no longer available, creating a homemade version allows for customization and can often lead to a healthier result. Using fresh vegetables like carrots, celery, spinach, and bell peppers, along with a low-sodium vegetable broth, can replicate the flavor profile while ensuring nutritional quality. The Fresh Cooky offers a popular copycat recipe that is Mediterranean diet-approved and emphasizes wholesome ingredients.
